Desk yoga improves white-collar sub-health

1. Stand in basic posture, hold the stool with your right arm, and move your center of gravity slightly to your right foot.

Bend your left knee and straighten the script. Grab the back of your left foot inward with your left hand, slowly bend and lift your left knee, stretch your left leg up and back, with your center of gravity slightly forward, and your right knee straightened. Eyes forward, keep breathing steadily, and tighten your abdomen.

Inhale in and extend forward and downward again, exhale back, release your hand, and change to the other side.

2. Lean forward, support the chair with both hands, stand in front of the chair, and lean forward; put your hands on the chair, hold the chair seat, and straighten your arms.

Inhale your body into a straight line, and contract your hips tightly when you exhale; straighten your waist and abdomen forward and push it down as much as possible. Stretch your head, neck and spine rearward as much as possible, relax your head and neck, tilt your head back naturally, look at the ceiling, and stretch your legs straight, and put your insteps to the ground;

Stretch the spine, thighs, calves, and arms as far as possible, tighten the buttocks muscles, and maintain even and stable breathing;

Note: Pregnant women or people with spine or back pain should not practice this position.

3. Sit on the chair with your back straight and put your hands lightly on your thighs. Use your right hand to hold the left armrest of the chair, place your left hand on the right armrest, point your knees forward, and don't move your hips.

Inhale and straighten your back, exhale and twist your body to the right. Keep your back as straight as possible without bending it, spread your shoulders out, and try to extend your chin in the direction of your shoulders to maintain a steady breath.

Inhale, deepen your back and twist it backwards, exhale and slowly come back and change to the other side.

4. Sit in a chair and open your feet. Point your toes forward, inhale and stretch your hands upward and put your palms together, exhale and stretch your body forward, and point your fingertips forward.

Inhale with your hands open behind your back, intersect your fingers, face each other, inhale your fingertips point backwards, and expand your chest ~ tighten your shoulder blades. Continue to lean forward to the maximum extent, relax your head and hang down naturally, and place it between your legs.

Inhale deeply with your hands perpendicular to your back, stretch as far as possible when exhaling, and maintain normal breathing.

5. Pass your hands between your feet to grab the back of the chair, deepen the practice of position, and provide oxygen to the brain.

Hold for 5 to 10 breaths, then release your hands, use the belt to move the back, the back to move the chest, the chest to move the head, and the cat's waist to stand up.

6. Place your feet on the back of the office chair, straighten your legs forward, and straighten your Achilles tendon. First use your hands to grab the chair back, inhale and stretch your spine, and straighten your back.

Exhale and lean forward, extend your trunk completely downward, straighten your fingers as straight as possible, continue to lean forward to the maximum extent, relax your head and place it naturally between your legs.

Inhale deeply with your hands perpendicular to your back, stretch as far as possible when exhaling, and maintain normal breathing.

When exhaling, use your elbow to grab the calf, and the hip bone drives the spine to stretch forward. With the help of breathing, we slowly press our abdomen and chest to our thighs and knees. The knees are as straight as possible, breathe evenly, and feel the abdominal organs. Massage. (Internship Editor: Lili)